Description
This colourful salad combines tender orzo pasta, protein-rich chickpeas, sweet dried cranberries, fresh spinach, and a light lemon dressing. It’s perfect for meal prep, picnics, lunches, or as a healthy side dish. The combination of fibre, plant protein, and fresh vegetables makes it both satisfying and nutritious.
Servings
6 servings
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
Ingredients
For the Salad
- 1 cup dry orzo pasta
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 2 cups fresh baby spinach
- ½ cup dried cranberries
- ¼ cup red onion, thinly sliced
- 2 tablespoons fresh parsley, chopped
For the Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
Step 1: Cook the orzo.
- Bring a pot of salted water to a boil.
- Add the orzo and cook according to package directions (about 8–10 minutes).
- Drain and rinse under cold water to cool.
Step 2: Prepare the Salad
- In a large bowl, combine the cooled orzo, chickpeas, spinach, cranberries, red onion, and parsley.
- Toss gently to distribute ingredients evenly.
Step 3: Make the Dressing
- In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, garlic powder, salt, and pepper.
- Taste and adjust seasoning if needed.
Step 4: Assemble
- Pour the dressing over the salad.
- Toss until everything is lightly coated.
- Refrigerate for at least 15 minutes before serving for best flavour.
Nutritional Information (Approximate Per Serving)
- Calories: 240
- Protein: 8g
- Carbohydrates: 33g
- Fiber: 6g
- Fat: 9g
- Saturated Fat: 1g
- Sugar: 7g
- Sodium: 280mg
Health Benefits
Chickpeas
- Excellent source of plant protein and fiber.
- May help support fullness and healthy digestion.
Spinach
- Rich in vitamins A, C, K, folate, and antioxidants.
- Supports overall health and wellness.
Cranberries
- Provide antioxidants and natural sweetness.
- Add flavor without excessive refined sugar.
Olive Oil
- Contains heart-healthy monounsaturated fats.
- A staple of Mediterranean-style eating patterns.
Orzo
- Provides energy-supporting carbohydrates.
- Creates a satisfying texture that pairs well with vegetables.
Tips
Add crumbled feta cheese for extra flavour.
Include cucumber, cherry tomatoes, or bell peppers for more vegetables.
Add grilled chicken, tuna, or salmon for additional protein.
Store in an airtight container in the refrigerator for up to 3 days.
If making ahead, reserve a little dressing and add before serving to refresh the salad.
